Enjoy this roasted cauliflower and chickpeas recipe with Indian spices as an easy and healthy side dish. Included are tips on how to serve to your baby and kids.
Struggling to get your kids to eat their vegetables? First try switching up cooking methods. Second, make them taste good! Nobody likes bland, flavorless vegetables. So don't be shy in experimenting with herbs and spices.
Here's one of my favorite vegetable and seasoning combinations! Transform plain cauliflower into something so irresistible that even the pickiest eater will be tempted to try.
And if you or your child haven't opened up to Brussels sprouts or parsnips, you must try these recipes next!
How to choose cauliflower
Choose one that has no brown spots, is firm and heavy for its size with densely packed florets. You can use colored cauliflower as well. Just make sure it's uniformly colored.
When you get home, take it out of its usual cellophane to prevent molding. Transfer to a bag with paper towel to absorb any excess moisture.
Ingredients
Step-by-Step Instructions
Whisk together the dressing ingredients. Add cauliflower, carrots, and chickpeas to a large mixing bowl and toss with dressing.
Spread evenly into a single layer on a baking sheet. Put it into the oven and let the oven do the work! Just remember to toss halfway through.
Tips for Success
- Wash cauliflower and dry it thoroughly. Same with chickpeas.
- Cut the cauliflower into pieces of roughly the same size so they cook evenly. Here's a great tutorial.
- Cut the carrots into any shape you wish. Just make sure they're uniform in size. I've been doing matchsticks lately, as my baby's working on learning to take bites. But I can also easily cut into smaller pieces if she gets fussy and
wantsdemands smaller pieces. - When tossing all the ingredients together, use your hands to ensure the dressing gets into all the nooks and crannies.
- Keep in mind that baking time will depend on the size of your pieces so adjust accordingly.
- Toss halfway through so all the sides get cooked evenly.
- If you want more caramelized vegetables with crispier edges, don't line the baking sheet. But if you want easy cleanup and softer vegetables, use parchment paper or a baking mat. This is a very interesting read.
Roasted Cauliflower and carrots for Baby and toddlers
I'm specifically mentioning these two vegetables since they're included in the recipe, but this applies to other vegetables as well.
6-9 month old baby:
You want the vegetables to be easily smooshable with your thumb and forefinger. You will not achieve that desired texture with this recipe. BUT I have a solution for you ;).
Set aside a portion for baby, place in a small oven-safe dish and steam roast! This will be great to do in the toaster oven, if you have one. You can roast the rest of the batch for the family per the recipe below. That way everyone else, including your toddler or older child can enjoy crispier, more caramelized vegetables.
Note on size: bigger is better and safer at this age so they can easily grab the food with their palms and bring to mouth.
PIctured: cauliflower, carrots, and lentil fingers/balls with hemp seeds.
Is your baby 6 months old and up?
Learn all the secrets to starting solids safely while optimizing nutrition!
12+ month old baby:
While it's tempting to keep offering super soft/mushy foods, you can start to offer slightly firmer (still soft) textured foods. So you can follow the suggestion above and shorten the cooking time by several minutes to start and see how your baby does.
It's great to expose your baby to lots of textures from the beginning as this will help minimize picky eating later on.
You can certainly cut the vegetables into bite-sized pieces, but if you have a shoveler like I do, keeping them larger will not only help slow down their pace but teach them to learn to take bites.
14+ month old toddler:
No need to set aside a portion for your baby at this stage. If your child is at the younger end of this suggested spectrum, start by cutting the vegetables into small pieces. They will cook faster and turn out softer.
You can start cutting the pieces bigger for older toddlers to add more texture. Leftovers are great to pack for their lunchbox the next day.
I know all this may sound confusing, especially if you are new to roasting vegetables. There will definitely be a learning curve.
The greatest challenge is figuring out the optimal cooking time for the texture desired, which will vary depending on the size of the vegetables. But once you do, you'll be able to get delicious vegetables on the table with minimal effort!
Frequently asked questions
Transfer to an airtight container and store in the fridge for up to 4 days. 
I actually like to serve them cold. It's also a great way to expose your child to unheated foods. I see this a lot where kids won't eat cold foods because their foods are always warmed up. This will pose a challenge especially when it comes to packing lunchboxes. So start offering different temperature foods from early on.
Having said this, if you prefer to reheat, I recommend doing so in the toaster oven (for best results) or on the stovetop. You can microwave but expect the vegetables to get a bit soggy.
More Baby and Kid-friendly Cauliflower Recipes:
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Indian Spiced Roasted Cauliflower and Chickpeas
Equipment
Ingredients
- 1 head of cauliflower (about 2 pounds) trimmed and cut into florets
- 2 medium carrots (about 1 pound) , cut into any shape you wish (see note)
- 1 15 oz can of no-salt-added chickpeas, rinsed and drained
- 3 teaspoons minced garlic minced
- 2 teaspoons cumin
- 1 teaspoon turmeric
- 1 teaspoon coriander
- ¼ cup avocado oil
- Toppings: lemon juice, cilantro
Instructions
- Preheat oven to 425 degrees Fahrenheit. Line baking sheet with either parchment paper or silicone mat (See note).
- In a large mixing bowl, toss cauliflower, carrots, and chickpeas with all the seasonings (minus lemon juice and cilantro) until well incorporated. Lay in a single layer on baking sheet and roast until cauliflower is softened, about 25-30 minutes, tossing halfway through. Remove from oven. While still hot, drizzle lemon juice and cilantro.
Notes
- Cut the carrots into any shape you wish. Just make sure they're uniform in size. I've been doing matchsticks lately, as my baby's working on learning to take bites.Â
- When tossing all the ingredients together, use your hands to ensure the dressing gets into all the nooks and crannies.
- Keep in mind that baking time will depend on the size of your pieces so adjust accordingly.
- Toss halfway through so all the sides get cooked evenly.
- If you want more caramelized vegetables with crispier edges, don't line the baking sheet.Â
- See above for suggestions on how to serve to babies and toddlers
Katina Stefanidis says
I did it in the air fryer so it got pretty dry, especially the chickpeas, so I didn't serve them to baby, but he loved the cauli and carrot, and I enjoyed the chickpeas.
Min says
I'm so glad you guys enjoyed this recipe despite it being a bit dry!
Barbera Wickman Jokinen says
This was delicious. I was to bring a vegie component to an Indian potluck birthday dinner and everyone liked it. Thank you for posting this.
Erin Boothman says
I hope it's really tasty I want to try it
Jani Gottschalk says
I so love this recipe as a Meatless Monday meal! I use lime juice instead of lemon just because I'm a lime-cilantro fanatic! I would like to share this on my blog that I have just started, giving you credit, of course if that's okay with you.
Min says
OH I'm so glad you enjoyed the recipe, Jani! And absolutely! I don't mind you sharing with your readers ;). Thanks again.
Bertha says
I make this dish about once a week...I love it!
Min says
Hi Bertha! Wow I'm so so glad you like this dish!! Thank you so much for taking the time to let me know 😉
Maura @ My Healthy 'Ohana says
Oh Min, I'm so sorry to hear about Tim's father's condition. I will keep praying for a miracle of healing in his body, and for strength for you and Tim and your whole family as you support each other. Please keep me updated and let me know how he is doing! Miss you!!
Min says
Maura!! I've been meaning to call you…Thank you so much for your thoughts and prayers. Tim and I really appreciate your friendship. Can you believe Thanksgiving is just around the corner? We really need to talk soon! Miss you xoxo ^_^
Maura @ My Healthy 'Ohana says
Yes, I would love to talk soon...how is Friday (tomorrow?) I will try you then 🙂
felicia | Dish by Dish says
Min, I've never had to deal with the loss of a loved one too, but I know it must be hard watching your FIL's health deteoriate first hand, and it must be so hard for Tim too. You know, you two are one of the strongest couples I know, and I believe that whatever it comes to, you and Tim will be there to support each other. Sending you plenty of love and prayers, and bookmarking this recipe to make one day too! love, felicia
Min says
Thank you, Felicia for your love and support. I'm trying my best to support Tim through this trying time. I hope I'm doing a good job...
GiGi Eats Celebrities says
Roasted chickpeas rock! I love that they're super crispy like they were fried 🙂
Ashley | Spoonful of Flavor says
Min, I am so sorry to hear what your family is going through. Sending good thoughts and hugs your way!
I'm glad that you shared this dish because it looks like the perfect quick weeknight meal. I can't wait to try it!
Jen says
I'm so sorry to hear about your father-in-law. Sending good thoughts your family's way.
I do want to point out that tomatoes - especially unripened - can be toxic to dogs (& cats)!!! Please please please don't give them to your little pup! https://www.petpoisonhelpline.com/2011/09/are-tomatoes-poisonous-to-dogs/
Min says
Thank you, Jen for your thoughts. As for the tomatoes, I thought that the tomato plant itself was poisonous not the actual fruit. The link seems to confirm my understanding as well. But now I'm paranoid haha…we don't want to give anything that might harm our lil' guy!
Kari @ bite-sized thoughts says
I'm so sorry about the ongoing challenges for your father in law Min. It must be heart breaking watching someone you love go through that, and then seeing the run on effects for the whole family. My thoughts are with you.
This dish looks like a perfect nutrition packed meal for such difficult times xo
Min says
Thank you so much, Kari, for your compassionate comment. I'm trying really hard to hold myself together as Tim already has so much on his shoulders. I thought you might like this dish ;). Hope you have a blessed week!